Thinking about Christmas driving you crazy yet? Well here is an episode all about how I think Christmas should be approached.

Content includes

Training, cardio etc

Prep

Off season

Switching to macros?

Long term relationship with food

What you feel most comfortable in

Little smart choices

Rationalisation & perspective of days

Stop thinking you’re not dedicated

For feedback, guests suggestions or just to say hi! You can contact us at hello@notjustabikinigirl.com

In collaboration with KOMPAK / #1 competing store www.kompak.store

Bikini MindsetGuest UserDecember 21, 2021chrismas, bikini bodybuilding uk, bikini prep, mindset bikini competitorsComment

All Things Coffee Feat Duncan From Cannonball Coffee

Think you know a thing or two about coffee? Think again!

Duncan, owner of Cannonball Coffee joins me to talk all things coffee, including the brand story behind Cannonball Coffee. As we know how much you girls love your coffee!

Why You Need To Stop Rushing Post Show

Everything has it’s time and importance, that goes for off season and prep.

I am sure we have all felt that sense of urgency to instantly make the next move, think about the next show! Keep chasing that adrenaline! But there really is no rush, each stage teaches us something if we give it the time and space it deserves.

Guest UserDecember 3, 2021mindset podcast bikini, mindset bikini competitors, post show bodybuilding, post show reboundComment

Repost - Dealing with Post Show Weight Gain

Weight gain is naturally the next phrase after show day. But why do we find this hard to accept, deal and cope with? How do you mentally deal with this realisation that weight gain is next?

Here is a repost of an episode from November 2018 where I talk about the strategies I use, the importance of real acceptance, and of course your approach to post-show weight gain from a mindset perspective.

For feedback, guests suggestions or just to say hi! You can contact us at hello@notjustabikinigirl.com

In collaboration with KOMPAK / #1 competing store www.kompak.store

Your Options Post Show

There are so many options and ways to do post show and there really is no right or wrong way. There are pros and cons to each method and every post show is different and may require a different method. Where you are in terms of mindset and health will determine which route to take.

Please note that I am not an nutritionist, GP or psychiatrist, consult your doctors if you are facing any particular issues.

Repost - Off Season Body Perceptions

As a lot of you entering or already deep in an off season here is a repost from November 2020….

Trying to find your groove in off season, particularly with your perceptions of your body? Well, I feel you!

In this episode I share my experience of building a better relationship with my off season body and practical things you can try.

Black Friday Gossip

The full low down of KOMPAK’s Black Friday sale! Make sure you don’t miss this girls it is BIG!

19.11.2021

For feedback, guests suggestions or just to say hi! You can contact us at hello@notjustabikinigirl.com

In collaboration with KOMPAK / #1 competing store www.kompak.store

Top PicksGuest UserNovember 16, 2021KOMPAK, kompak posing shoes, black fridayComment

GBO and The Diva 2022 Feat Abbey Willis

Online coach, GBO judge and former competitor Abbey Willis joins me to talk about all things GBO in terms of their categories and judging criteria. We also cover off the new show, The Diva coming in 2022, it is definitely not one to be missed!

Competitor InsightsGuest UserNovember 12, 2021NFMUK, NFMUK Bikini, GBO, The Diva, bikini prep, Womens CategoriesComment

Repost - Post Show, Food Relationships & Bikini Criteria Feat Joe Jeffery

As many people start entering the post show period, I thought now would be the perfect time to repost this episode where Joe joins me to talk about how to approach the post show period.

Post Show Reminders

It is coming to that time of year where a lot of people are entering the post show period or are in their off season. Here are some important things to remember when you are post show or in an offseason.

As always DM’s/emails are always open if you have any questions or are struggling with anything. Please just reach out.

When to End Your Competing Season

Knowing when to end a competing season…sometimes it is black and white and sometimes the lines are a bit more blurry.

The million dollar question is always so ‘when is your next show?'‘ and it can feel like this question is loaded with pressure and expectation. In this episode I cover what is next for me and how I make the decision on whether to carry on or not. I also discuss why I think we should normalise the question of ‘what is next for you?’ instead.

In collaboration with KOMPAK / #1 competing store www.kompak.store

Life Audit & Opportunities Post Show

How often do you take a step back and really evaluate everything in your life? what makes you happy? What do you want more of? What do you want less of?

During prep and transitioning from prep into offseason can be a really good opportunity to evaluate things and set the tone for the next few months.

Lessons Learnt on Prep

The things I have learnt through my 2021 prep.

Content includes

Secret preps

Dealing with things that are out of your control

Sometimes sh*t happens

Gaining a different perspective on things

Doing two shows in one weekend

Personal lockdown

Staying busy post show

Some people care more when you are lean

The internal vs the external factors

For feedback, guests suggestions or just to say hi! You can contact us at hello@notjustabikinigirl.com

In collaboration with KOMPAK / #1 competing store www.kompak.store

Bikini MindsetGuest UserOctober 14, 2021prep mindset podcast, mindset podcast bikini, bikini bodybuilding ukComment

Throwback! 2017 Phoebe Hagan - The Journey to The Olympia

After our girl, Phoebe Hagan took the win at the first ever Arnold’s UK, qualifying for the Olympia 2022 we thought it would be fun to throw it back to 2017. It has been incredible to follow Phoebe’s journey to this point and you can hear here Phoebe’s experience following the UKBFF finals.

We chat about what she’s had learnt, the power of confidence and stress and the key things ANY female competitor should look to do not only to win but be a mentally strong.

We are very proud of you Phoebe and can’t wait to see what happens next.

In collaboration with KOMPAK / #1 competing store www.kompak.store

How to Manage Prep Brain

Prep brain, we all get it! However there are ways to manage it to make sure it does not take over. Here are my top tips for managing your prep brain.

Content includes

getting good at saying no

protecting yourself, energy and space on prep/while dieting

checking in with yourself

how being self aware can help manage the prep brain

getting ahead + organised

how 8 weeks out can look vs 3 weeks out

distraction, procrastination

high/low energy and focus metrics

Resources

Show day packing list

Competing budget planner

For feedback, guests suggestions or just to say hi! You can contact us at hello@notjustabikinigirl.com

In collaboration with KOMPAK / #1 competing store www.kompak.store

FitX & FitXpo 2022 Feat Darren Nally

Back back back again! Darren is back to talk about FitX and FitXpo having now completed a successful run of shows as well as the first FitXpo. We also chat about what is next for FitX and FitXpo, including some very exciting exclusives!

Contents includes

FitXpo – 2 years in the making

FitX – female category breakdown

What is next for FitX?

Lessons learnt from year 1

Considerations for athlete safety

Backstage tips

For feedback, guests suggestions or just to say hi! You can contact us at hello@notjustabikinigirl.com

In collaboration with KOMPAK / #1 competing store www.kompak.store

Bikini KnowledgeGuest UserSeptember 25, 2021FITX, FITXPO, federations, bikini bodybuilding uk, bikini podcast, mindset bikini competitorsComment

The Secret Prep

Surprise! with show day weekend looming I thought it was about time I spilled the beans!

Content includes

the back story, telling Joe and covid

business and prep, carrying on

managing demands, not telling my team

why I decided to prep

Why prep on the downlow and the benefits

prep worries/meltdowns

deciding on categories, shows & feds

the plan / current situation

not being scared to pull the plug

In collaboration with KOMPAK / #1 competing store www.kompak.store

Managing The Post Show Period Feat Will Basnett

A lot of people talk about struggles with overeating post show however the topic of undereating and attachment to condition isn’t always spoken about as much. Will joins me to talk about his post show experience after his first competing season as well as how he prepped with a busy corporate job and his plans for the future.

Overthinking on Peak Week

Things normally quieten down on peak week and with all extra time to think sometimes your mind plays tricks on you! Here is my survival guide for peak week to stop that self-sabotaging mindset creeping in.

content includes

Adapting to a change in routine and more down time

Planning your show day and logistics

Giving guests details ahead of time

Mindset tips

How self-love plays into peak week as a competitor and it’s importance

For feedback, guests suggestions or just to say hi! You can contact us at hello@notjustabikinigirl.com

In collaboration with KOMPAK / #1 competing store www.kompak.store

Bikini MindsetGuest UserSeptember 3, 2021self love, peak week advice, peak week bikini, peak week advice bodybuildingComment

Self-Love & The IFBB Pro Wellness Journey Feat Lisa Meiswinkel

IFBB Pro Wellness competitor Lisa Meiswinkel joins me to talk about her experience of the wellness class and gaining her pro card. We go into detail about the wellness look as well as the importance of self-love in presenting your best self on stage.